5 Ways to Create a Sleep-friendly Environment
Who doesn’t like getting a good night’s rest? Unfortunately, wanting something doesn’t necessarily mean getting it, which is why a lot of people are sleep-deprived. Dylan Neel wrote about “sleeplessness epidemic” in an article published by Harvard College Global Health Review, referring to how sleep deprivation has now become a global problem. As dire as it may seem, the good news is that there are simple remedies that can help you sleep better. With that in mind, this article takes a look at 5 components that can help make your bedroom more conducive for sleeping.
1. COLOR CONTROL
The color of your bedroom walls play a lead role in terms of how many hours of sleep you get per night. According to RealSimple, every color has a corresponding psychological effect. Simply put, some shades and hues are more conducive for helping you nod off compared to others. Cooler shades like blue have a calming effect, which can help slow down the way your brain functions, thus aiding you in falling asleep easier. On the other hand, warm colors such as red increase alertness, so these shades may not be the best choice for your bedroom (save oranges and reds for the kitchen!). There’s also personal preference to consider. When you are content with the color in your bedroom, you are more likely to get a good night’s sleep.
If you’re planning on painting your bedroom yourself, make sure to brush up on the tips we listed in aprevious post here on Color Confidential to help you with your next DIY project.
2. CLEAN IS THE NEW SLEEPY
Let’s face it, sometimes our bedrooms are the last in line when cleaning house. However, it does need to be clutter-free; otherwise, your mind might become distracted by the number of things you have lying around, and this can prevent you from falling asleep. For instance, having an office desk in your room can make you feel anxious about work — a feeling that is far from ideal in a place where you want to relax. Try to keep the items in your bedroom to a bare minimum to condition your mind that the only business to tend to is sleep.
3. SOME LIKE IT HOT
Medical website WebMD says that temperature also directly affects the quality and length of sleep that you get. This is because the body has a fixed temperature setting that it attempts to reach during sleep. If the room isn’t cool or warm enough, your system will struggle to adapt, which can keep you from dozing off peacefully.
The rule of thumb according to a “Better Sleep Guide” by Leesa is to keep the temperature between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius), because this range is usually ideal in helping people sleep well.
4. LIGHTS OUT
For all the insomniacs out there, it might be time to reconsider sleeping with a night light – or any light – on. In Everyday Health’s article “Too Much Light Is Not Just Ruining Your Sleep” states that seemingly innocent light sources may interfere with your body’s production of melatonin, which helps ensure that your body gets enough rest. Furthermore, the presence of light while you are sleeping can actually trigger other health conditions, including depression and obesity, as well as making you more prone to cancer. If possible, eliminate all sources of light, including those emitted by electronic devices.
5. NOISE FREE ZONE
In the same way that you need to eliminate light during bedtime, you also need to remove all sorts of noise so you can sleep better. These sounds can range from ticking clocks to barking dogs. Bustle features a list of suggestions to help eliminate noise during bedtime.
So follow these simple steps to help make your dream of a good night’s sleep a reality.